PROGRAM DESCRIPTION
Backcountry Hunting Base is the first plan in our 4-Plan, 6-Month Backcountry Big Game Hunting Training Packet designed to prepare hunters for a self-supported, mountainous, backcountry big game hunting trip. This is a 7-week, 5 day/week training plan. Week 7 is a taper/unload week.
Backcountry Hunting primarily demands mountain endurance (running, rucking, uphill movement under load), but also demands lower body strength and leg strength, chassis integrity (functional core and strong low back) for heavy packs and load-outs, and overall all strength.
The plans in the Backcountry Big Game Hunting Hunting Training Packet are progressively designed to prepare you for a 7-14 day, high intensity, backcountry Big Game hunt in the mountains.
This is the version 2 of Backcountry Hunting Base, updated October 2024.
FITNESS ATTRIBUTES
Strength
Backcountry Hunting Base deploys a bodyweight strength training built around our intense Leg Blaster complex and progression, push ups, and pull ups and/or chin ups. Don’t be fooled by “bodyweight” – the strength training in this plan is no joke.
Work Capacity
Backcountry Hunting Base deploys 10-minute work capacity events built around shuttle sprint repeats to train all around work capacity.
Chassis Integrity
Heavily trained this plan, – 2x/week. Thursdays you’ll train a TRE Circuit – which involves a total body, rotational and extension (low back) exercises in one circuit using sandbags. Friday’s you’ll focus on the low back with primarily isometric strength training.
Endurance
Trained 3 days/week this plan via (1) 1.5-3.5 mile moderate pace run; (2) 2-3 Mile Heavy Ruck at a 35# (women) and 55# (men) backpack; (3) 300-500 Step Up Progression to train uphill endurance under load. You’ll wear a 20# (women) or 30# (men) backpack.
WEEKLY SCHEDULE
- Monday: Endurance – moderate pace run (1.5-3.5 miles)
- Tuesday: Strength, Work Capacity
- Wednesday: Endurance – Heavy Ruck, 2-4 miles)
- Thursday: Strength, Chassis Integrity
- Friday: Endurance (Step Ups), Chassis Integrity
REQUIRED EQUIPMENT
- Stopwatch with repeating countdown interval timer (smartphone will work)
- 40# Sandbag (women) or 60# Sandbag (men)
- 16-18″ Step, box or bench for Step Ups
- Backpack with 20-55# of load (dumbbells and iron plates work well)
- Pull Up Bar
- Foam Roller
COMMON QUESTIONS
How Long will the sessions take?
Gym-Based training sessions should take 45-60 minutes. Endurance Sessions could push to 75 minutes depending upon how fast you move.
What is the Required Equipment?
- Stopwatch with repeating countdown interval timer (smartphone will work)
- 40# Sandbag (women) or 60# Sandbag (men)
- 16-18″ Step, box or bench for Step Ups
- Backpack with 20-55# of load (dumbbells and iron plates work well)
- Pull Up Bar
- Foam Roller
What does “3/5x Pull Ups” mean? How about “20/30# Backpack”?
3/5x Pull Ups = women do 3x, men do 5x
20/30# Sandbag = women use a 20-pound backpack, men use a 30-pound backpack.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions?
Email: coach@mtntactical.com
Good Luck!
Rob Shaul
Mountain Tactical Institute
Jackson, WY
- Stopwatch with repeating countdown interval timer (smartphone will work)
- 40# Sandbag (women) or 60# Sandbag (men)
- 16-18" Step, box or bench for Step Ups
- Backpack with 20-55# of load (dumbbells and iron plates work well)
- Pull Up Bar
- Foam Roller
SESSION 1
Objective: Endurance - Moderate Pace Run
Warm Up:
4 Rounds:
- 10x Squats
- 10x Push Ups
- Run 100m
- Instep Stretch
Training:
- Moderate Pace Run:
- Run 1.5 Miles, Moderate Pace
- "Moderate" = Comfortable but not easy
2 Rounds:
- Hip Flexor Stretch
- Instep Stretch
- Pigeon Stretch
SESSION 2
Objective: Strength, Work Capacity
Warm Up:
Training:
8 Rounds:
- Mini Leg Blaster
- 5x Hand Release Push Up
- 1/3x Pull Up
- Hip Flexor Stretch
8 Rounds:
- 150m Shuttle - every 1:20
- Set a repeating countdown time to 1 minute, 20 seconds. On "Go" complete the 150m Shuttle as fast as possible.
- The faster you finish, the more rest you'll get before the next round begins. Complete 8 rounds total.
1 Round:
- Foam Roll Legs, Low Back
SESSION 3
Objective: Endurance - Heavy Ruck
Warm Up:
Training:
- Heavy Ruck:
- Ruck 2 Miles @ 35/55# Backpack, Moderate Pace
- "Moderate" = Comfortable but not easy
2 Rounds:
- Instep Stretch
- Foam Roll Legs, Low Back
SESSION 4
Objective: Strength, Chassis Integrity
Warm Up:
8 Rounds:
- Mini Leg Blaster
- 5x Hand Release Push Up
- 3/5x Chin Up
- Pigeon Stretch
12 Minute Grind:
- 5x Sandbag Getup - 40/60# (Alternate shoulders each round)
- 5x Sandbag Keg Lift - 40/60# Sandbag
- 60 Second Sandbag Zercher Carry - 40/60# Sandbag
Grind = Work through the exercises in this circuit steadily, not frantically, for the prescribed time. Pace yourself, but don’t stop to rest.
2 Rounds:
- Toe Touch Complex
- 5x Shoulder Dislocates
SESSION 5
Objective: Endurance - Uphill Movement Under Load, Chassis Integrity
Warm Up:
4 Rounds:
- 10x Squats
- 10x Push Ups
- Step Ups - 16-18" Box or Bench
- Instep Stretch
Training:
- Uphill Endurance:
- 300x Step Ups @ 20/30# Backpack, Moderate Pace
- "Moderate" = Comfortable but not easy
2 Rounds:
- 15/15 Standing Founder
- 5x Sandbag Cross Clean - 40/60#
- 10x Sandbag Good Mornings - 40/60#
- 10x Face Down Back Extensions
2 Rounds:
- Instep Stretch
- Hip Flexor Stretch
- Foam Roll Low Back
COMMON QUESTIONS:
Do you have any reviews or testimonials from athletes who have used your Athlete's Subscription
Yes. Click HERE.
Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.
How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.
You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes' mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.
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If you add new plans or update existing plans after I subscribe will I have access to them?
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What Equipment is Required?
Click the "Required Equipment" tab to find out what equipment is required for the specific plan you are interested in.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.
What if I have more questions?
Email rob@mtntactical.com